Rape Crisis Scotland helpline (6pm-midnight):
08088 01 03 02 or text: 07537 410 027

Calm – managing anxiety and grounding techniques

During these difficult times it is important to eat, sleep, rest, take exercise and have time for relaxation. It can be difficult to relax your mind and body; with practice it can get easier and you need to work out what works best for you.

Below are some suggestions for relaxation and self-care to help manage anxiety.

Recordings to aid calm

Listen to our relaxation recordings read by one of our support workers: 

 

Meditation Oasis have a wide range of podcasts for stress relief and relaxation in traumatic times. Wide range of meditations to help navigate anxiety (55 – SOS meditation for anxiety, 11 – grounding, 60 – belly  breathing) and aid deep relaxation (57). 

Online resources

Emotional Freedom Technique (EFT or tapping)

If you are experiencing anxiety, intrusive thoughts or catastrophic thinking (thinking of the worst case scenario) you can also consider looking into EFT is based on the principle that distressing thoughts and emotions are coupled with a ‘charge’ in the body. The therapist talks you through the process of tapping on acupressure points to gently release the charge, so the thoughts and emotions can be released. It can help reduce anxiety, fear and tension caused by distressing experiences.

Grounding techniques

Mindfulness

Mindfulness is about focusing on the here and now. Its techniques have been proven to help reduce stress and anxiety and help instill a sense of calm. For some survivors it helps with panic attacks and flashbacks.

You can find out more about mindfulness and download meditation exercises at www.mindfulnessassociation.org and www.self-compassion.org.

 

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